A- WU- AFAP: 50 Ball Slams (20/15) + 1 Minute Each: Sit Up/Walking Lunges/Rope Undulation

B- Stone To Shoulder- 3/3/3/3/3 Max Effort – 12 Minute Cap

C- Sumo DeadLift- 10 Minutes To A Heavy Single

D- 6 min AMRAP - 30 K.B. Goblet Squats (2/1.5 pood)/10 K.B. USSR Swing (2/1.5 pood)/20 Calorie Row/20 K.B. Goblet Squats/20 K.B. USSR Swings/20 Calorie Row/10 K.B. Goblet Squat/30 K.B. USSR Swing/20 Calorie Row

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Ball slams (10#) - 2:02
Stone to shoulder - 45#
Sumo deadlift - 120#
Swings/squats - 16kg kb

AMRAP - 5:51 (finished @ 20 kb swings)

Strength:
15 x Back squat @ 80% = 285#
16 x Bench Press @ 80% = 230#

WOD

AMRAP 18:

20 KB swings (1.5/1.0)
20 squats
10m handstand walk
20 sit-ups
20 wall balls (20/15)
10m handstand walk

Scaled the handstand walk to 20 handstand shoulder touches...these sucked and took forever.

Cashout = 10 manmakers

skill
3x10 weighted back extensions (15kg)
snatches 40kg-50kg
clean & split jerk 50kg-60kg-70kg

strength
back squats 3-3-3-3-1
70kg-80kg-90kg-100kg-110kg

workout
21-15-9
pullups
burpees
wrong order but still was okay!

WARM UP
A. MOBILITY
- Ball: 1st Rib
- Band: Track Hamstring
- PVC: Shoulder Passes & External Rotation
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. Every 20 seconds for 4 minutes:
- 1 Clean & Jerk (full) @ 75%
- Rest 3 minutes
b. Every 60 seconds for 8 minutes:
- 1 Clean & Jerk (full) @ 85%

WOD
For time:
- Row 1000 meters
- 20 GHD sit-ups
- Row 750 meters
- 40 Toes to bar
- Row 500 meters
- 60 Sit-ups

Weights: 165 for 75%, 195 for 85%

Time: 17:21

Notes: The BBG was tough, but I was fired up. Great form on all of the squat cleans minus 3 reps where I rolled forward on my toes. Definitely seeing results from the Outlaw tips that Blake gave me. I felt strong through the entire WOD after the BBG. Maybe less rest between sets? I was mainly focusing on rowing form which I saw IMMEDIATE results. Remember, hands forward AFTER knees break the plane. Return w. body leaning forward at the 1:00 position.

Warm Up:

150m Run
10 bench jumps
150m Run
10 Pass through
10 squats
10 knee hug sprawl

8x plank/push ups (20/10)

WOD:

15 mins AMRAP

10 pull ups
25m IW
100 Skips

5 min rest

Clean Jerks PB (83)

Warm Up:

2 Rounds

25m TS
25m KH
25m LR
25m PNF
250m Run
25m IW
25m Spider Crawl
100 Skips

EASTER CHALLNEGE
250m 20kg ball run (8:22 -- 5ppl)

WOD

3 Rounds

10 Burpee Box Jumps
20 AMBAT Sit ups
30 Push up Release
10 Burpee Box Jumps
20 Wall Ball (20)
30 Reverse Crunches
10 Burpee Box Jumps
20 KB Swings (16)
30 Ball Squats

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
- 100 pound Thruster, 15 reps
- 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOD -
10 min AMRAP of
10 burpee box jump
15 sit up
20 double unders

4+2 Situps

3x8 Front Squat @ 205
3x5 OHS @ 135

If you dare. . . 13.5 @7pm - nope!

WOD: Time: 29:53 (PROM HSPU)
For Time:

• 500 Meter Row
• 400 Meter Run
• 21 Kettlebell Swings (53/35)
• 12 Pull-Ups
• 50 Barbell Thrusters (45/33)
• 3 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
• 30 Box Jumps (24/20)
• 21 Handstand Push-Ups
• 30 Knees-To-Elbows
• 30 Double Unders

10 rounds for time:

-200m run
-1 legless rope climb